The most common cause of complaints of neck and low back pain is the computer. It is also a greater cause of tennis elbow than tennis!

When questioning clients, the computer is regularly mentioned as the probable cause. When reviewing posture, the imprint of a slouched seated posture is the one that is observed the most.

So, what can be done about this? Well, firstly ensure that your chair and desk are appropriate for your job. Discuss this with your manager or health and safety representative. Secondly, ensure you use them correctly - the following guidelines will help.

Remember, even if you are sitting correctly, take regular breaks and get up and walk around at least every 30 minutes.

when using a computer

Posture

Lengthen spine into its natural balanced position, holding head over the shoulders in line with the buttocks.

Chair

Tilt seat forwards or level according to comfort or medical requirement. Adjust seat height so hip joint is slightly higher than knee joint.

Desk height

Middle row of the keyboard should be level with the elbow and forearms parallel to the floor.

If the desk is too low, raise it with desk feet; if too high use a foot stand and raise seat height.

Place mouse within easy reach by keyboard.

Screen

Should be at arm's length and on eye level in front of the user (visual angle 0-21°).

Position at 90° to any light source in order to avoid glare or reflections. Use copy holder so any input data is within field of view.

Telephone

If used for more than 40% of the working day, consider a headset to free hands for more efficient working.

Space

Create sufficient room to work especially if multitasking. Place equipment on stands or arms if necessary.

Movement

Prevent static loading. Rock or change position to reduce fatigue. Place one foot in front of the other, alternating position during the day. Take regular breaks and vary tasks.

when writing

Posture

Lengthen spine into its natural balanced position, holding head over the shoulders in line with the buttocks.

Chair

Tilt seat forwards or level according to comfort or medical requirement. Adjust seat height so hip joint is slightly higher than knee joint.

Desk height

Elbow should be just below the desk top. If the desk is too low, raise with desk feet; if too high use a foot stand and raise seat height.

Writing slope

Raise work using a slope. This reduces viewing distance, lessens eye strain and limits the body leaning forwards. Hold the head upright to maintain a balanced spinal posture. If taking notes from a book, keep it within the field of view using a book attachment above the slope.

Telephone

If used for more than 40% of the working day, consider a headset to free hands for more efficient working.

Space

Create sufficient room to work especially if multitasking. Place equipment on stands or arms if necessary.

Movement

Prevent static loading. Rock or change position to reduce fatigue. Place one foot in front of the other, alternating position during the day. Take breaks and vary tasks regularly.

HOW TO SIT CORRECTLY

The secret of sitting correctly is to encourage the spine to lengthen into its neutral ‘balanced' position. The pelvis should tilt forwards allowing the spine to hold it's natural ‘S' shape. This means weight is evenly distributed across the intervertebral discs and there is a better balance in the supporting musculature.

UNHEALTHY

Pelvis

Pelvis crest forced to lean back.

Spinal column

Strained spinal column, with compression of the lumbar discs.

Breathing

Restricted, using only upper part of chest.

Lower abdomen

Compressed, causing poor digestion.

Circulation

Restricted.

Movement

Limited.

Muscles

Elongated in back, slack in abdomen.

Imbalance can weaken lower back

Healthy

Pelvis

Pelvis crest rotated forwards.

Spinal column

Extended spinal column, with even weight distribution on lumbar discs and balanced musculature.

Breathing

Unrestricted, using diaphragm and upper part of chest.

Lower abdomen

Not compressed, creating improved digestion.

Circulation

Unrestricted.

Movement

Greater freedom of movement.

Muscles

Less strain on back, abdomen toned.

Balance maintained, lower back kept strong.

USING A MOUSE

The key to healthy mousing is that the workstation must suit the user with the height and positioning of the equipment being correct for their stature. The mouse must be within easy reach, with sufficient space for it to be used in a relaxed, comfortable manner.

Arm Position — very important

• Forearm should be horizontal to the floor with elbow, wrist and fingertips in a straight line to the top of the mouse.
• Keep the shoulders relaxed with elbows ‘tucked in' comfortably by one's side with a 90° angle between lower /upper arm.
• Avoid constant clicking with the arm straight and fingers tense.

The chair

• Use a fully adjustable chair with back/seat depth suited for your stature/size.
• The seat should be level or slightly tilted forwards.
• Adjust seat height so the hip joint is slightly higher than the knee joint.
• Sit well back into the chair to support the spine/pelvis.
• Rock or change posture frequently to increase blood flow and reduce fatigue.

Desk height

• If the desk is too low use ‘Desk Feet' to raise it. If the desk is too high use a ‘Foot Stand' and raise the seat height.

Space

• Arrange desk layout to give ease of movement.
• Use a mouse plate attached to the desk /chair if space is limited.

Mousing

• Mouse size - check that it fits comfortably into the hand.
• Mouse position - keep it close to one side of the keyboard within the “Easy Reach” zone and use a mouse mat.
• Position to avoid cable drag and leave space for adequate movement (mind the coffee cup!).

Tips

• Avoid quick repetitive movements.
• Watch the wrist angle.
• Use function commands on the keyboard, a wheel on the mouse or programmable buttons if possible.
• Keep mouse pad clean so the contact ball and wheels move freely.
• Replace a mouse immediately if buttons become faulty.
• Break up ‘mousing' activity with other activities.